QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 panturrilha
– 20 stiff sentado
3x
– 10 davil press
– 15 front lunge
– 20 sit up remador
TÉCNICA
3x
– 05 puxada ROPE climbe
– 40m caminhada over head bandeira anilha
3×5
– muscle snatch
– snatch balance
WOD
for time – cap 30’
3x
– 01 rope climbe
– 03 snatch
– 50 du/su
3x
– 02 ROPE climbe
– 06 snatch
– 75 du/su
3x
– 03 ROPE climbe
– 09 snatch
– 100 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg